U.S. Office of Personnel Management - Ensuring the Federal Government has an effective civilian workforce

Four Pillars

Physical Activity

• Keeping Active
• How to Get Started and Keep at It
• Tips for People Who Have Been Inactive for a While

Physical activity can help prevent:

• Heart disease.
• Obesity.
• High blood pressure.
• Type 2 diabetes.
• Osteoporosis (thinning bones).
• Mental health problems such as depression.

Keeping Active

Physical activity helps you feel better overall. All kinds of physical activity will help you stay healthy, whether it is moderate or vigorous. It's a good idea to aim for at least moderate activity-such as brisk walking, raking leaves, house cleaning, or playing with children-for 20 to 30 minutes most days of the week. Generally, the more active you are, the healthier you will become.

How to Get Started and Keep at It

If you have not been active, start slowly. Choose something that fits into your daily life. Choose an activity you like, or try a new one. Activities such as dancing, swimming, or biking can be fun. Make time in your day for physical activity.

Here is a list of other activities you can do:

• Walk, cycle, jog, skate, etc., to work, school, the store, or place of worship.
• Park the car farther away from your destination.
• Get on or off the bus several blocks away.
• Take the stairs instead of the elevator or escalator.
• Play with children or pets. Everybody wins. If you find it too difficult to be active after work, try it before work.
• Take fitness breaks-walking or doing desk exercises-instead of taking cigarette or coffee breaks.
• Perform gardening or home repair activities.
• Avoid labor-saving devices-turn off the self-propel option on your lawn mower or vacuum cleaner.
• Use leg power-take small trips on foot to get your body moving.
• Exercise while watching TV (for example, use hand weights, stationary bicycle/treadmill/stairclimber, or stretch).
• Dance to music.
• Keep a pair of comfortable walking or running shoes in your car and office. You'll be ready for activity wherever you go!
• Make a Saturday morning walk a group habit.
• Walk while doing errands.

Tips for People Who Have Been Inactive for a While

Use a sensible approach by starting out slowly.

• Begin by choosing moderate-intensity activities you enjoy the most. By choosing activities you enjoy, you'll be more likely to stick with them.
• Gradually build up the time spent doing the activity by adding a few minutes every few days or so until you can comfortably perform a minimum recommended amount of activity (30 minutes per day).
• As the minimum amount becomes easier, gradually increase either the length of time performing an activity or increase the intensity of the activity, or both.
• Vary your activities, both for interest and to broaden the range of benefits.
• Explore new physical activities.
• Reward and acknowledge your efforts.

For more tips on keeping active visit the Centers for Disease Control.